Setting Training Resistance; Disassembling The Product; General Training Instructions; Warming Up - Crivit 323073_1901 Gebrauchsanweisung

Setting training resistance

The training resistance can be individually set
with the two adjustment wheels (1c) (Fig. D).
1. To set the training resistance higher, turn the
respective adjustment wheel clockwise.
2. To set the training resistance lower, turn the re-
spective adjustment wheel counter-clockwise.

Disassembling the product

1. Pull both lock pins (1a) out of the frame and
fold down the training arms (1b).
2. Insert the lock pins into the frame to store
them.

General training instructions

Training procedure
• Wear comfortable sports clothing and athletic
shoes.
• Warm up before each training session and
end the training session gradually.
• Take sufficient breaks between the exercise
routines and drink enough.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Make sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exer-
cising.
General training plan
Create a training plan that suits your needs with
sets of 6–9 exercises.
Pay attention to the following fundamentals:
• A set should consist of approx. 15 repetitions
of one exercise.
• Each set can be repeated three times.
• You should take a 30-second break between
each set.
• To build muscle, work with fewer repetitions
but with higher weight strain.
For strength endurance, work with more repeti-
tions and lower weight strain.
• Warm up your muscle groups well before
each training unit.
• We also recommend stretching after each
training unit.

Warming up

Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
You should repeat each exercise two to three
times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your up-
per body forwards at the same time, all your
muscles will be maximally warmed up.
2. Rotate both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Rotate your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep brea-
thing steadily!

Exercise suggestions

Below are some of many possible exercises.
Press-up (Fig. E)
Starting position
1. Lie down on the product in the press-up
position. Make sure that the training arms are
touching your hips.
2. Position your arms straight out to the left and
right. Keep your forearms at a right angle from
your body. Make sure that your hands are
below your shoulders and that your elbows
remain slightly bent.
End position
3. Tighten your arm, back and stomach muscles.
Your gaze is directed toward the floor. Your
elbows are slightly bent and pointing outward.
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